Friday. 9.25.15. WINE AND WOD TONIGHT AT 6:30PM!

MOB: Full body mobility
WU: 5 deadlifts. 5 hang power cleans. 5 T2B. 5 OTB burpees.
R: The day’s movements.

CI: 21-15-9 reps for time of:
Hang Power Clean at 60% of your 1RM power clean
T2B
THIS WORKOUT HAS AN 8:00 CAP.

Rest 5:00. (We will all begin CII together. The faster you get done in CI, the longer you get to rest!)

CII: 21-15-9 reps for time of:
Deadlift (at same weight as CI)
OTB burpees
THIS WORKOUT HAS AN 8:00 CAP.

LII: 15-12-9 at rx’d.
LI: Weights and subs of choice at rep scheme of choice.

PWMOB: Full body stretch and roll out.

Chisel:

CI: 21-15-9 reps for time of:
AKB swing
T2B
CII: 21-15-9 reps for time of:
KB Suitcase Deadlift
Burpees

Advanced: None
Endurance: None

The Mar: 5 rounds of:
Max KB swings in :30/full recovery
Max Flutter kicks in :30/full recovery

M2B:
CI: 21-15-9 reps for time of:
AKB swing
Hanging Knee Raises
CII: 21-15-9 reps for time of:
KB Deadlift
Squat thrusts

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